Wednesday.July 15.2015

Muscle Up Technique/Strength

RX:

A Practice Gymnastic Swing

B. 4 x 8 Ring Push Ups

C. 4 x 8 False Grip Ring Rows

Beginners:

Segmented/Eccentric Pull Up

5 sets x 4 reps (5 second descent)

+ Barbell Assisted Pull Up 3 sets x 6 reps (90 secs rest between)

WOD

EMOM X 16 Mins

Min 1: 15 Cal/12 Cal Row

Min 2: 20 Med Ball Slams

Min 3: 5 Strict Pull Ups/10 Bent Over Barbell Row

Min 4: 30 Double Unders/30 Singles ( 5 good double under attempts within)